4 vitamins to lose weight faster in 2022

We all know that vitamins are essential for good health. But when it comes to losing weight and getting a flat stomach, they still can't do the job on their own. 

So, do you need to consume vitamins to lose weight faster, or is it totally unnecessary?

Alas, in the world of nutrition, there is no silver bullet that will help you lose those pounds too much. However, some important vitamins will help you lose weight faster and make the challenge of easier weight loss. Just as essential nutrients can boost your metabolism, vitamins A, B, C and D will speed up your fat reduction.

Are vitamins enough to lose weight?

Of course not !

Losing weight depends primarily on the number of calories you take in and the amount of energy you expend. When you want to lose weight quickly, you absolutely have to create a calorie deficit sufficient, but bearable.

Nevertheless, vitamin supplementation is beneficial in the fight against overweight. And when you are on a low calorie diet or any other method to reduce your calorie intake, you should focus on foods that are rich in the necessary vitamins and nutrients.

You will understand by reading on why certain vitamins can help you get rid of your extra pounds. 

But first I must warn you…

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Don't fall into the fat burner trap

Losing weight is not easy. If it were enough to take a supplement or a few vitamins for weight loss, we would all be thin. We could slouch on the couch and watch Netflix while the slimming products give you a flat stomach. Cool !

In real life, losing weight is not so simple...

Lots of talk and little evidence

When you surf the Internet or go to your pharmacy, you are probably surprised by the number of products and dietary supplements that “promote weight loss” or “burn fat”. For example, some people claim that vitamin B12, calcium, omega-3 fatty acids and green tea supplements are unbeatable weight loss products.

The supposed benefits range from “boost your metabolism” to “burn fat in days”. I'm not going to blame anyone since I myself was fooled by this kind of promises when I had 15 kilos to lose.

However, scientists have found very little evidence to support these weight loss claims.

However, as we often say, don't throw the baby out with the bathwater. Indeed, if it is true that vitamins or micronutrients are in no way slimming food supplements, they play an interesting role when we want losing weight and play sports.

That's what I'm going to explain to you! Devil, I'm starting to talk like my ancestors 🙂

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Vitamin A and metabolism

Most Americans are deficient in vitamin A, according to the National Institutes of Health (link to the study in English).

According to a 2012 study, this fat-soluble vitamin plays an important role in the regulation of thyroid hormones. And a diet deficient in vitamin A is associated with lower levels of these hormones in the body. Thyroid hormones regulate how your body's cells use energy, which affects basal metabolic rate and therefore your daily energy expenditure. 

Low thyroid hormone levels can cause your metabolism to slow down. And so, of course, you burn fewer calories in your day, which is not ideal when you want to lose weight. 

You must therefore add foods rich in vitamin A on your plate to ensure you're getting the recommended daily allowance of 700 micrograms for women and 900 micrograms for men, according to the Mayo Clinic. 

Rest assured, this nutrient is only toxic in very large amounts and over long periods of time. If you want to know more about the risks associated with excess vitamin A, you can consult the end of this article on the Doctissimo website.

There are plenty of low-calorie, vitamin A-rich foods you can eat when trying to lose weight. According to MyFoodData.com website (article in English), some of the foods richest in vitamin A are:

  • Tuna
  • Squash
  • sweet potatoes 
  • Spinach 
  • Carrots
  • The melon

Personally, I don't take vitamin A supplements at the moment because I have enough of it in my diet. But if this is not your case, I recommend this conditioner for 4 months (good for vegans):

Products not found.

PhenQ

B vitamins for energy

Vitamins to lose weight faster

The B vitamins are a group of 8 water-soluble vitamins that play an important role in converting food into energy. You therefore need it, among other things, to play sports or any other physical activity.

It is not worth consuming them in very large quantities because they are water soluble (that's what water soluble means). Your body is therefore unable to store them and those that you absorb beyond your needs are eliminated in your urine.

However, making sure you meet your B vitamin needs will help control your appetite and maintain your energy levels. You will find group B vitamins in various foods such as:

  • Pork chops (B1)
  • Tuna (B3 and B12). See this article on Le Figaro Health.
  • Shiitake mushrooms (B5)
  • Wild salmon (B6)
  • The edamame (B9)
  • Steak and dairy products (B12)
  • Brewer's yeast (B1, B5, B6, B8)

Also keep an eye out for whole seeds if you like that (especially chia). Either way, you will always benefit from consuming seeds and pulses for higher protein meals.

If your diet is too low in vitamin B1 to B12 and you want to be sure to have your daily amounts, I recommend this complex supplement which is sufficient for 6 months:

10%
Vitamaze® High Dose Vitamin B Complex, Vegan with 180 Tablets...
  • HIGHLY DOSED: 180 small vegan tablets for a...
  • VEGAN: Our B complex is made exclusively from...
  • IMPROVED BIO-AVAILABILITY: Without the controversial...

However, remember that B vitamins are not stored by the body. So this is not no need to consume too much.

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But if like me, you are often deficient in vitamin B6 or B12, it is worth supplementing every day.

Vitamin C and fitness sessions

Take a larger amount of magnesium with antioxidant-rich vitamins can help you reduce your waistline. This is revealed by a study revealed in December 2018 in the Nutrition Diary (in English). 

If you don't get enough vitamin C in your diet and you train hard, you'll probably have a harder time to lose weight.

Adults need 65 to 90 milligrams of vitamin C each day, according to the Mayo Clinic. The recommended upper limit is 2,000 milligrams. Although this vitamin is not not toxic, very high doses may cause diarrhea, nausea and vomiting.

Good sources of vitamin C are the following fruits and vegetables:

  • Red peppers
  • Kiwi
  • Strawberries
  • Oranges and other citrus fruits
  • Mango
  • Papaya
  • Guava
  • Pineapple
  • Broccoli
  • Tomatoes
  • Parsley
  • Cabbages (kohlrabi, cauliflower, Brussels sprouts, etc.)

You will find an exhaustive list in this article from Health Passport.

For me supplement vitamin C I chose a very good quality product that also provides zinc (important for testosterone):

32%
Vitamin C 1000mg + Zinc Picolinate 50mg per tablet - Highly...
  • ➤ ZINC PICOLINATE: the most effective form of...
  • ➤ 1000 MG VITAMIN C: in a single tablet. Suitable for...
  • ➤ ZINC: contributes to the normal functioning of the system...

You can of course take the opportunity to combine it with good quality marine magnesium.

Vitamin D and weight loss

According to an April 2015 study published in Obesity ReviewObese people have lower levels of vitamin D. Although the link between vitamin D and obesity is not entirely clear, scientists speculate that vitamin D may play a role in body fat regulation.

A July 2018 study published in the International Journal of Preventative Medicine examined the effect of vitamin D supplementation on weight loss in overweight or obese women. She revealed that after 6 weeks of vitamin D supplementation, their weight, body mass index (BMI) as well as waist and hip circumference had decreased significantly.

But the researchers also noted that the relationship between vitamin D and lipid profiles such as blood pressure and glycemic indexes was unclear, so more studies are still needed.

A study published in the American Journal of Clinical Nutrition found that overweight postmenopausal women who took vitamin D supplements had lost more weight than the women who lacked it.

And another study published in January 2013 in the Nutrition Diary reported that obese participants taking calcium plus vitamin D lost more body fat on a low-calorie diet than those taking no supplement. 

ALSO READ:  Balanced breakfast: What to eat in the morning?

So there seems to be a link between vitamin D and fat burning. This is a subject to follow and to dig more without doubt…

The recommended daily dose of vitamin D is 600 international units (IU) for those under 70 and 800 IU for those over 70, according to the Mayo Clinic. Overdose of this nutrient is possible, but extremely rare.

I hope I'm not boring you too much with all these scientific references, but it is important to provide evidence for what you read in this article.

To improve your vitamin D levels, be sure to stay in the sun (along with sunscreen, of course) and eat a variety of vitamin D-rich foods such as:

  • The salmon 
  • Trout
  • Tuna 
  • Cod liver oil 
  • herring
  • Sardines
  • mackerels
  • whole milk 
  • The mushrooms
  • Eggs 
  • dark chocolate

To learn more about this vitamin that can help you lose weight, read this article on the Femme Actuelle website.

Personally, I take this vitamin D supplement every day:

Products not found.

I take it because the choice of food I find in Benin is sometimes very limited compared to France. The advantage is that only one box makes me all year in Africa. 

I generally do not take it when I am in France since my diet provides me with sufficient quantities of this organic substance.

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Be reasonable with vitamins to lose weight

Spending money on vitamins or other supplements that claim to help with weight loss often reduces the size of your wallet. But not necessarily that of your waistline 😉

I therefore encourage you to buy the vitamins referenced in this article wisely. That is to say only if it is useful for your health and for losing weight. Especially since I have only listed the supplements that I personally use. I chose them for their excellent value for money.

The most important thing is that you absorb it in sufficient quantities for the proper functioning of your body.

Also, keep in mind that the best slimming advice is that your diet itself is more important than anything else to lose weight. Vitamins can help you lose weight faster, but not compensate for too much caloric intake.

If you seriously need to lose weight, try my program for lose 1 to 2 pounds of fat per week :

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Are you having trouble losing weight?

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

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